You will find 2 great at home workouts below that you can do in the convenience of your own home or if you are traveling. These are minimal equipment but you can also add equipment to them if you have it/would like to! With each at home workout there will be a suggested warm up and the workout will be under it. Try them out if you can’t make it into the gym one day!
Home Workout 1
Warm up:
2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
WOD:
3 total sets
1 set is:
In a 4-minute window
100 Double Unders (OR 200 Single Unders OR 100 Line Hops)
AMRAP in the time remaining:
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
…and so on
-rest 4:00 between sets-
* Double Dumbbell (50s/35s) or Weighted Backpack
Home Workout 2
Warm up:
2-3 Rounds:
3 Knee Push Up
WOD:
2 sets @ consistent effort
8:00 AMRAP
6 Alternating Single Arm Devil Press (1×50/35) OR Backpack Devils Press (two handed)
12 Box Jumps OR Box Step Ups (24/20)
24 Alternating Bodyweight Walking Lunge
-rest 5:00 between sets-
